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Coming back to this, there is absolutely no chance I could go out and run 2 mile reps in training at 10k race pace. Not sure I could even do 2 miles at my HM pace.
5awyr-
I've done 6 x 1k reps at 10k pace
https://www.strava.com/activities/927576688which was on the tuesday before a saturday race
https://www.strava.com/activities/933137572(you may recognise the route)
i've done 1600s at almost race pace in the build up
https://www.strava.com/activities/918538000maybe I train too hard and race too slow?
doubleodavey
As part of my newfound quest to try some structured running for the first time with a target of a 40 minute 10k, I tried some 2 mile intervals today. Rough plan was to attempt 3 x 2 miles at 10k pace (6:26 min/miles) as per the article @HatBeard linked to
I managed the first one - 2 miles in under 6:26 pace - but it completely destroyed me. Almost threw up at the end and had to sit down. Gave it 10 minutes walking to recover, but could only manage another rep at 7 min/mile pace.
Mixed feelings - happy that I could manage one interval at pace, but to run that pace for twice more the distance feels like a very very big ask.